jmorrison
Registered
Hello all, my name is Mark and I need your help. This is going to be long, so bear with me.
A little backstory: I am a former soldier, and now work in the offshore oil industry. The gym has always been a part of my life, between wrestling for 9 years, powerlifting in high school, then being in the military, I have always been in pretty darn good shape, with my peak being about 8 years ago. I was at 196lbs, 9% bodyfat, 19 1/2 in neck, 56 in chest, 19 1/2 in arms and a 315 bench. Nothing phenomenal, but the girls liked it, and that was good enough for me!
Two and a half years ago I was injured at work. I broke my back, lost the use of my right arm, and between the sedentary lifestyle, the booze I was guzzling, and my general feelings of uselessness, I ballooned up to 265lbs, probably 35%+ bodyfat. After numerous surgeries, I can use my arm again, and for the last couple of months I have been attempting to get back into shape.
Last week my wife of 8 years, and mother of my 4 children left me. Although I take good care of them, and there is no fighting or abuse, she simply stated that she no longer loved me. She claims differently, but I know that it is my physical condition that has at least added to the problems. I don't look like I used to, I am not attractive like I used to be, and I can't perform in the bedroom like I used to be able to. Now I want my life back, and my body back, and whether I am with her or not, I want to be attractive again.
The problem is, although years ago I was pretty knowledgeable on workouts and supplements, things have changed drastically in the last 8 years. When I was lifting, EAS was the best company out there, Andro was the greatest thing ever, and the ABCD diet was the bomb.
After reading over your forums for the last month or so, I don't think my "facts" are quite factual any more.
Ok, sob story aside, here is what I am doing, and what my lifestyle is like:
I work 2 weeks on, 2 weeks off. During the 2 weeks at work, I have access to a decent gym with cardio machines, dumbells, and machines. (no barbell freeweights
) We have a catering crew that takes care of my dietary requirements. I can have all the fish/chicken/tuna/cottage cheese I can stand.
I did not go overboard on supplements, but I am taking creatine, hydroxycut, whey protein, a multivitamin, omega 3 and 6 oils, and MRP Myoplex. I am taking 205g of protein per day, which is my target weight. My caloric intake is around 1500-2000 per day.
I get up in the morning at 4:30 and walk/run on the treadmill for 25mins at 150ish heart rate. I drink a MRP at this point since I have trouble stomaching food first thing in the morning anyway. I then eat a snack at 9am, yogurt or cottage cheese along with some whey. At lunch I eat baked chicken/fish and some veggies. At 3pm I eat some more yogurt/cottage cheese etc and some protein, and at 6 I lift weights for an hour. (I will describe my lifting program in a minute.) After words some chicken/fish and another myoplex with it.
My lifting program is as follows:
day1: Chest triceps, 4 excercises a piece, 3-4 sets per excercise of 8-12 reps.
day2: Back/Biceps, 4 excercises a piece, 3-4 sets per excercise of 8-12 reps.
day3: Off except for my morning cardio and abdominals after work
day4: Legs, push and pull
day5: Shoulders/neck
day6: Off except for timed pushups situps, 2 mins a piece.
day7: Circuit training, 3 excercises a piece for chest, triceps, back, biceps, legs, abs, 1 minute per excercise, 30 secs rest between excercises.
day1: rest, and start again next day.
I basically follow the old anabolic burst cycling diet where when I am home, I ingest a lot more calories, drop the cardio, and lift heavier. This is much easier for me because I can relax a bit more at home, and don't have to struggle with the willpower thing as much.
Using this program I have dropped to 245 in 1.5 months, and went from a 42 waist, to a around a 36, which are pretty darned good results I think for 1.5 months work!
The problem is that I feel very weak, and I look like I am losing muscle mass as well as fat. Should I change anything, or continue like I am doing, and just bulk again at 10%? Is my program workable, or broken? Is there anything I can do differently? Is anyone here a hitman that can bury my wife somewhere? (the last one was a joke...I think).
Thank you for reading this wall of text, and any advice would be greatly appreciated.
A little backstory: I am a former soldier, and now work in the offshore oil industry. The gym has always been a part of my life, between wrestling for 9 years, powerlifting in high school, then being in the military, I have always been in pretty darn good shape, with my peak being about 8 years ago. I was at 196lbs, 9% bodyfat, 19 1/2 in neck, 56 in chest, 19 1/2 in arms and a 315 bench. Nothing phenomenal, but the girls liked it, and that was good enough for me!
Two and a half years ago I was injured at work. I broke my back, lost the use of my right arm, and between the sedentary lifestyle, the booze I was guzzling, and my general feelings of uselessness, I ballooned up to 265lbs, probably 35%+ bodyfat. After numerous surgeries, I can use my arm again, and for the last couple of months I have been attempting to get back into shape.
Last week my wife of 8 years, and mother of my 4 children left me. Although I take good care of them, and there is no fighting or abuse, she simply stated that she no longer loved me. She claims differently, but I know that it is my physical condition that has at least added to the problems. I don't look like I used to, I am not attractive like I used to be, and I can't perform in the bedroom like I used to be able to. Now I want my life back, and my body back, and whether I am with her or not, I want to be attractive again.
The problem is, although years ago I was pretty knowledgeable on workouts and supplements, things have changed drastically in the last 8 years. When I was lifting, EAS was the best company out there, Andro was the greatest thing ever, and the ABCD diet was the bomb.
After reading over your forums for the last month or so, I don't think my "facts" are quite factual any more.
Ok, sob story aside, here is what I am doing, and what my lifestyle is like:
I work 2 weeks on, 2 weeks off. During the 2 weeks at work, I have access to a decent gym with cardio machines, dumbells, and machines. (no barbell freeweights
) We have a catering crew that takes care of my dietary requirements. I can have all the fish/chicken/tuna/cottage cheese I can stand. I did not go overboard on supplements, but I am taking creatine, hydroxycut, whey protein, a multivitamin, omega 3 and 6 oils, and MRP Myoplex. I am taking 205g of protein per day, which is my target weight. My caloric intake is around 1500-2000 per day.
I get up in the morning at 4:30 and walk/run on the treadmill for 25mins at 150ish heart rate. I drink a MRP at this point since I have trouble stomaching food first thing in the morning anyway. I then eat a snack at 9am, yogurt or cottage cheese along with some whey. At lunch I eat baked chicken/fish and some veggies. At 3pm I eat some more yogurt/cottage cheese etc and some protein, and at 6 I lift weights for an hour. (I will describe my lifting program in a minute.) After words some chicken/fish and another myoplex with it.
My lifting program is as follows:
day1: Chest triceps, 4 excercises a piece, 3-4 sets per excercise of 8-12 reps.
day2: Back/Biceps, 4 excercises a piece, 3-4 sets per excercise of 8-12 reps.
day3: Off except for my morning cardio and abdominals after work
day4: Legs, push and pull
day5: Shoulders/neck
day6: Off except for timed pushups situps, 2 mins a piece.
day7: Circuit training, 3 excercises a piece for chest, triceps, back, biceps, legs, abs, 1 minute per excercise, 30 secs rest between excercises.
day1: rest, and start again next day.
I basically follow the old anabolic burst cycling diet where when I am home, I ingest a lot more calories, drop the cardio, and lift heavier. This is much easier for me because I can relax a bit more at home, and don't have to struggle with the willpower thing as much.
Using this program I have dropped to 245 in 1.5 months, and went from a 42 waist, to a around a 36, which are pretty darned good results I think for 1.5 months work!
The problem is that I feel very weak, and I look like I am losing muscle mass as well as fat. Should I change anything, or continue like I am doing, and just bulk again at 10%? Is my program workable, or broken? Is there anything I can do differently? Is anyone here a hitman that can bury my wife somewhere? (the last one was a joke...I think).
Thank you for reading this wall of text, and any advice would be greatly appreciated.
